Are you excited?!?! I'm excited :) I'm not a big fan of green beans and they are one of the only veggies my kids won't eat. This never bothered me all that much since they're not really one of the powerhouse veggies.... except they are SUPER cheap here in Florida during the summer. Not only are they usually on sale at the grocery store but you can get huge piles of them for an obscenely low price from local farm stands. Now, if you already like green beans and so do your kids, then this will be just one more (totally awesome) way for you to enjoy them. But for us, it opens up a whole new inexpensive side dish option. The boys call them Dinosaur Fries :)
- 1 pound fresh green beans, trimmed
- 1/2 cup water
- 2 egg whites
- 1/2 cup skim milk
- 2 cups whole wheat bread crumbs (I made my breadcrumbs with unfrosted miniwheats and they were AWESOME for this because they grind into really fine crumbs and are very dry so they stick really well)
- 1 1/2 tsp garlic powder
- 1 1/2 tsp onion powder
- 1 Tbsp Italian seasoning
- 1/2 tsp salt
- 2 Tbsp parmesan cheese (optional)
- 1 cup whole wheat flour
TWO: In a medium saucepan, combine the green beans and water, cover, and bring to a boil. Cook until the beans are bright green, about 4 minutes. Drain and dump into the bowl of ice water. Set aside.
|Cooked, cooled, and drying|
Freeze leftovers using the flash freeze method and reheat in the oven or toaster oven.
|Theron grabbed a Green Bean Fry and ran....|
|...Right over to Colwynn who was hiding around the corner |
eating a stolen Salmon Patty. This is his "innocent" face.
It might work on Daddy but Mommy knows better :)
Colwynn on the other hand is too busy inhaling his
salmon patty to bother trying to look innocent. LOL
Per Serving - 172 Calories (17 Calories from Fat), 2g Fat, 1g Saturated Fat, 0mg Cholesterol, 375mg Sodium, 28g Total Carbohydrates, 5g Dietary Fiber, 6g Sugars, 7g Protein, 9% DV Vitamin A, 15% DV Vitamin C, 14% DV Calcium, 13% DV Iron